Dopamine – it is a neurotransmitter that helps control the pleasure and reward centers in the brain. It also helps regulate movement and emotional responses, allowing the brain to not only see potential rewards but also take action to receive them.
It is thanks to dopamine that we get the motivation necessary for activities that bring us pleasure. Dopamine level – a key factor in motivation, productivity and concentration. What can be done to keep the level of this neurotransmitter high?
Dopamine levels – a key component of motivation and productivity
Dopamine levels can decrease for a variety of reasons:
• taking drugs;
• lack of sleep;
• poor nutrition;
• stress;
• frequent use of antidepressants.
See also: The hormones serotonin and dopamine: from sadness to joy
Decreased dopamine levels are characterized by the following symptoms:
• depression;
• restless legs syndrome;
• constant sleepiness;
• tendency to procrastination;
• inability to enjoy;
• cravings for sweet, fatty and alcohol;
• difficulties in losing weight;
• mood swings;
• fatigue;
• unwillingness to communicate with others;
• forgetfulness;
• decreased libido.
Is it possible to increase dopamine levels naturally?
By maintaining proper levels of dopamine, a person can get rid of the main symptoms of a lack of this neurotransmitter. However, remember that symptoms of low dopamine levels can be confused with signs of other disorders in the body, so it's best to rule out other problems first, and only then start working on increasing dopamine levels.
1. Make to-do lists and mark things off
When you complete your task, dopamine levels increase, and the amount of the task does not matter. At the beginning of each day (or in the evening), make a to-do list and cross off tasks as you complete them. The brain likes this habit because it makes it happy and feels good about achieving the goal.
Read also: Forward to new achievements: fighting the lack of dopamine
2. Develop your creativity
An excellent natural way to influence the potential for good mood and well-being is to inspire and realize your plan. When writers, artists, musicians, dancers, and other creative people go into creative mode, they focus on their core task, boosting their dopamine levels. Creative thinking, creating something new, implementing ideas will help you activate the pleasure and reward center.
3. Be physically active
The well-known physical benefits of exercise are complemented by mental ones. Physical activity helps relieve stress and increase productivity. It also increases the level of dopamine and other neurotransmitters of good mood – serotonin and endorphins. To feel the effect of exercise, it is not necessary to become a marathon runner – it is enough to ride a bike, run or participate in an active game.
Read also: Neuroscience tricks: how to make your brain happier
4. Don't stop there
To-Do List – this is good, but it can also be supplemented with a calendar in which you will fix longer-term goals (for example, lose a couple of kilos, read a book, etc.). Each time you tick off a completed goal, you increase the level of the motivating neurotransmitter, which increases your productivity and desire to improve and reach new heights.
5. Listen to music
Favorite music improves mood for a reason. Like favorite foods and activities, scientists say that your favorite tracks increase dopamine levels for a short time.
Controlling the level of dopamine, according to estet-portal.com, is within the power of everyone. The above ways to increase the level of this neurotransmitter will benefit every person without exception. However, keep in mind that the symptoms of a lack of dopamine can easily be confused with signs of more dangerous problems, so we strongly recommend that you consult a specialist.
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